*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes
CrossFit
4x2 Back Squats @ 95% Rest 2min b/t sets
Then...
- 1000m Row
- 55 Thrusters(65/95)
- 1000m Row
Olympic Lifting
- 1a. 3x3 Pause Front Squats (heaviest possible)
- Rest 60s B/T Sets
- 1b. 3x5 Split Press (heaviest possible)
- Rest 60s B/T Sets
Then...
5x1 2 Position Clean + 1 Jerk (heaviest possible, unbroken)*
*Perform 1 clean from the floor, the next clean from the hang position, then 1 jerk
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